SmokeLessPlain-language guides, every claim sourced.
What the research says about smoking, nicotine and sleep, written for people who smoke, not for people who study them. Each guide links to every study it cites and says where the evidence is thin.
Smoking before bed: what it does to your sleep
What sleep-lab studies show about deep sleep, awakenings and sleep efficiency in smokers, and why the last cigarette of the day matters most.
Read →Guide · 5 minHow long before bed should you stop smoking?
Nicotine's two-hour half-life, the four-hour window the research used, and a realistic schedule for moving your last cigarette earlier.
Read →Guide · 6 minCutting down on smoking without quitting: what the evidence says
What Cochrane reviews and trials say about reduction, compensation, scheduled smoking and why a timing rule beats counting cigarettes.
Read →DataCigarette prices by country (2026)
What a pack of 20 costs in 186 countries, in local currency, euros and dollars, with a source and year on every row.
Read →Want the standard we hold ourselves to? Read how we read the science.